Your mouth is not your optimal channel for breathing — that job belongs to the nose. Your nose cleans filters and humidifies air before it comes into your lungs, the mouth does not. Mouth breathing, on the other hand, contributes to many functional and structural problems and a cascade of health issues [1], such as the following:.
The complex cascade of issues that lead to mouth breathing can begin in infancy and early childhood. Mouth breathing in babies might be a consequence of tongue tie, reflux, upper respiratory infections or other respiratory issues. Enlarged tonsils and adenoids and allergic rhinitis are other common reason for mouth breathing.
Structural issues such as deviated septum, narrow nasal passages and small jaw size can also contribute to mouth breathing. To some extent mouth breathing is a self-reinforcing and learned behaviour that is associated with other dysfunctional breathing and poor function of the muscles of the mouth and face.
The Integrative Breathing Therapy approach to fixing mouth breathing involves improving the size and health of the airway, as well as by optimising nasal function, breathing, posture and muscle function. An integrative approach to improving nasal function includes improving the function of nasal muscles, its role in making sounds and in connecting with the limbic system. Most people who mouth breathe also have other types of dysfunctional breathing, including poor breathing patterns and hypo or hyperventilation.
These also need to be retrained with individualised breathing therapy. Long term mouth breathing leads to postural and muscular changes. The head is often carried forward of the body and the neck muscles become tense and unbalanced.
Muscles of the lips, tongue and throat can become weak and dysfunctional. These can be corrected with exercises and manual therapy. Sometimes mouth breathing can be corrected with the help of simple breathing techniques practiced regularly with determination and persistence!
The Buteyko Breathing Method includes breathing techniques for clearing the nose and teaching people to breathe nasally. The first rule is to breathe through your nose as often as you can.
After persisting with this for a few days it gets easier and easier to breath through your nose and mouth breathing can actually start to seem strange. The second technique is to do about short breath holds in succession. Each short breath hold makes the nose clear a little more if you make sure that you keep your mouth closed between breath holds.
The instruction is:. When you feel the urge to breathe, take a breath but make sure its through your nose, keeping your mouth closed.
If the nose is still not clearing or if there is not enough time to do multiple short breath holds you can do a single long breath hold where the breath is held as long as possible. This has an extraordinary impact on your ability to let go of sadness, anxiety, anger, pain, and find clarity.
Breathe through your nose for minutes straight, then close your mouth, inhale deeply, and pinch your nose with your fingers. Continue to do this several times until you clear your nose. Nasal Breathing Training During Sleep: — Using a nasal steroid or saline decongestant spray before bedtime to clear nasal passage.
Can be used in the daytime also if prone to allergies. Clear your nose first by blowing it, then carefully place the end of the nozzle into your nostril and press down on the applicator to spray the solution into your nose. An over-the-counter nasal strip can clear your nasal passages and help you breathe through your nose while you sleep. To use the strip, remove the plastic backing on the nasal strip and place the strip over the bridge of your nose — Sleep on your side.
Mouth breathing typically occurs when sleeping on your back. Try to change how you sleep to minimize the chances of mouth breathing and snoring while you sleep. Get a pillow or wedge that elevates your upper back and head on a degree angle. Assessment of the body posture of mouth-breathing children and adolescents. Journal Pediatrics Rio J. Damaging Effects of Forward Head Posture. Nitric oxide in the nasal airway: a new dimension in otorhinolaryngology.
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Goal in Pediatric Obstructive Sleep Apnoea. Enliven: Pediatrics and Neonatal Biology. Sept 1st Jefferson Y. Mouth breathing: adverse effects on facial growth, health, academics and behaviour. General dentist.
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